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  6. Mussels vs. Brown rice

Mussels vs. Brown rice — In-Depth Nutrition Comparison

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Important differences between mussels and brown rice

  • Brown rice has less vitamin B12, manganese, selenium, iron, vitamin B2, phosphorus, zinc, and folate.
  • Mussels's daily need coverage for vitamin B12 is 1000% more.
  • Brown rice has a higher glycemic index than mussels.

The food varieties used in the comparison are Mollusks, mussel, blue, cooked, moist heat and Rice, brown, long-grain, cooked.

Infographic

Mussels vs Brown rice infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 26% 9.9% 24% 252% 50% 73% 122% 48% 887% 489%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 28% 0.9% 7.6% 21% 35% 19% 44% 0.52% 127% 32%
Contains more CalciumCalcium +1000%
Contains more PotassiumPotassium +211.6%
Contains more IronIron +1100%
Contains more CopperCopper +40.6%
Contains more ZincZinc +276.1%
Contains more PhosphorusPhosphorus +176.7%
Contains more ManganeseManganese +598.2%
Contains more SeleniumSelenium +1444.8%
Contains less SodiumSodium -98.9%
~equal in Magnesium ~39mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 45% 30% 0% 0% 75% 97% 56% 57% 23% 3000% 0% 57% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 0% 3.4% 0% 45% 16% 48% 23% 28% 0% 0.5% 6.8% 5%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +68.5%
Contains more Vitamin B2Vitamin B2 +508.7%
Contains more Vitamin B3Vitamin B3 +17.1%
Contains more Vitamin B5Vitamin B5 +150%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +744.4%
Contains more Vitamin B6Vitamin B6 +23%
~equal in Vitamin D ~0µg

All nutrients comparison - raw data values

Nutrient Mussels Brown rice DV% diff.
Vitamin B12 24µg 0µg 1000%
Manganese 6.8mg 0.974mg 253%
Selenium 89.6µg 5.8µg 152%
Iron 6.72mg 0.56mg 77%
Protein 23.8g 2.74g 42%
Vitamin B2 0.42mg 0.069mg 27%
Phosphorus 285mg 103mg 26%
Cholesterol 56mg 0mg 19%
Zinc 2.67mg 0.71mg 18%
Folate 76µg 9µg 17%
Sodium 369mg 4mg 16%
Vitamin C 13.6mg 0mg 15%
Vitamin B5 0.95mg 0.38mg 11%
Starch 24.79g 10%
Vitamin B1 0.3mg 0.178mg 10%
Vitamin A 91µg 0µg 10%
Fiber 0g 1.6g 6%
Carbs 7.39g 25.58g 6%
Polyunsaturated fat 1.212g 0.366g 6%
Copper 0.149mg 0.106mg 5%
Potassium 268mg 86mg 5%
Fats 4.48g 0.97g 5%
Saturated fat 0.85g 0.26g 3%
Calcium 33mg 3mg 3%
Vitamin B3 3mg 2.561mg 3%
Choline 9.2mg 2%
Monounsaturated fat 1.014g 0.369g 2%
Calories 172kcal 123kcal 2%
Vitamin B6 0.1mg 0.123mg 2%
Vitamin E 0.17mg 1%
Net carbs 7.39g 23.98g N/A
Magnesium 37mg 39mg 0%
Sugar 0.24g N/A
Vitamin K 0.2µg 0%
Tryptophan 0.267mg 0.033mg 0%
Threonine 1.025mg 0.095mg 0%
Isoleucine 1.036mg 0.109mg 0%
Leucine 1.676mg 0.214mg 0%
Lysine 1.779mg 0.099mg 0%
Methionine 0.537mg 0.058mg 0%
Phenylalanine 0.853mg 0.133mg 0%
Valine 1.04mg 0.151mg 0%
Histidine 0.457mg 0.066mg 0%
Omega-3 - EPA 0.276g 0g N/A
Omega-3 - DHA 0.506g 0g N/A
Omega-3 - ALA 0.011g N/A
Omega-3 - DPA 0.044g 0g N/A
Omega-6 - Linoleic acid 0.355g N/A

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
24% 4% 7% 61% 3%
Protein: 23.8 g
Fats: 4.48 g
Carbs: 7.39 g
Water: 61.15 g
Other: 3.18 g
3% 26% 70%
Protein: 2.74 g
Fats: 0.97 g
Carbs: 25.58 g
Water: 70.27 g
Other: 0.44 g
Contains more ProteinProtein +768.6%
Contains more FatsFats +361.9%
Contains more OtherOther +622.7%
Contains more CarbsCarbs +246.1%
Contains more WaterWater +14.9%

Fat Type Comparison

Fat type breakdown side-by-side comparison
28% 33% 39%
Saturated fat: Sat. Fat 0.85 g
Monounsaturated fat: Mono. Fat 1.014 g
Polyunsaturated fat: Poly. Fat 1.212 g
26% 37% 37%
Saturated fat: Sat. Fat 0.26 g
Monounsaturated fat: Mono. Fat 0.369 g
Polyunsaturated fat: Poly. Fat 0.366 g
Contains more Mono. FatMonounsaturated fat +174.8%
Contains more Poly. FatPolyunsaturated fat +231.1%
Contains less Sat. FatSaturated fat -69.4%

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References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Mussels - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174217/nutrients
  2. Brown rice - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169704/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.